Monday 10.05.15

Buy In:10 reps each hip thrusts (bodyweight) on a bench, side-lying bridges, pvc good mornings. Mobilize. 

Deadlift sets of 5 adding weight as you go. Work your way up to your WOD weight. This is not a period where you'll hit a 1RM PR.

Complete 21-15-9 reps of:


Box Jump

Pick the weight and box height that's right for you. Ask a trainer for guidance. When in doubt make a smart decision. If you end up with a tweaked back or bloody shins, you have not made the right decision.


Mike Alley